• BB Hip Thrust 4x10

• Diagonal Stretch 4x5 / +5s hold on last rep.

• Scapular depression Pull ups 4x8-12 2s pause (count 2 Mississippi)

3:30 minute sets
20 minutes

AMRAP 8 min

Power clean @ 90% of your 1RM

Deadlifts 5 x 5 reps
Tempo 3133 = 3 sec down, 1 sec on ground, 3 sec up, 3 sec top hold.

Have a partner count the seconds.

Mobility: Banded Pull-Apart Series OR individual MOB

10 x normal band pull-aparts
10 x normal pull-aparts supinated
10 x Elbows 90°
10 x Elbows 90° supinated
10 x Band @ eye-level
10 x Band @ eye-level supinated
10 x OH Wall Slides

Dumbbell External Rotation
3 x 10 @ 3010

3 sec down, 0 pause at bottom, 1 sec up and 0 pause at top.

3 ROUNDS FOR TIME
500m Row/Ski/1000m bike
30 Sit-Ups
10 Front Squats @85/60kg sc@60/43kg
RPE 9
Time Cap 20:00

Front Squat

3 x 2 @ 90 - 95% 2RM
3 x 1 @ 95-100% 2RM

Before each set 2 High Box Jumps

Go Every 3:30

3 rounds
10 stiff legged deadlift (2-3 RIR)
10 seated DB shoulder press (2-3 RIR)
Rest 1,5min

2 wall walks
2 deadlifts (90/140 kg)

Scaled WOD
AMRAP 8:
2 inchworms + push-up
2 deadlifts

4sets

8 Sumo Deadlift High Pulls